How Does Sleeping Position Affect Back Pain
Back pain can occur as a result of an underlying condition or sleep-related factors. The right mattress topper can help relieve your pressure points and support natural spinal alignment, which could also help contribute to reduced back pain. However, each sleep position can affect the spine differently, so those suffering from back pain may want to consider the role of their preferred sleep position.
Side sleepers: People who sleep on their side frequently prefer a slightly softer sleep surface that balances conforming and support. Too firm of a topper may not allow their hips and shoulders to sink in enough, while too soft of a mattress topper may let their hips and shoulders sink in too much. Either of these situations could put a strain on their spines and contribute to back pain. A thicker topper could be ideal for a bed that is too firm, as it can provide ample room for a side sleepers hips and shoulders to sink in. A firmer topper that helps prevent sinkage will be better for a bed that is too soft.
Back sleepers: This sleep position typically requires a slightly firmer sleep surface that gives them the support they need to maintain their natural spinal alignment, so they may prefer firmer and/or thinner mattress toppers. A topper that is too soft could allow their hips to sink in excessively and make it difficult to keep their spine well-aligned. Too firm of a topper could also be problematic, leaving a gap between the bed and the sleepers lumbar region.
Our Pick Of The Best Mattress Toppers To Help Banish Back Pain
Back pain can be a real, well, pain in the back. Thankfully, the best mattress toppers can alleviate that stiffness, helping you to sleep better and move more freely in the morning. No more rough nights and mornings spent hunching in pain over your coffee.
Unfortunately, buying a topper to tackle back pain isnt as straightforward as we would like it to be. Depending on how you sleep, or how heavy you are, for instance, a topper that might aid one persons back pain could make anothers worse.
Here at Expert Reviews, though, weve tested enough bedding to know the ins and outs of mattress toppers. Weve put together a buying guide to help you find the best topper to curb that back pain, as well as a roundup of some of our favourites from brands such as Panda, Tempur and Dormeo.
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How We Test Mattress Toppers
Our bedding experts use their extensive backgrounds in testing bedding to review materials and features for each topper. Next, we call in samples for at-home sleep testers to try out on their own beds. After sleeping on the toppers for several weeks, each tester fills out a survey to provide in-depth feedback. Our analysts follow up with testers annually to check how the mattress toppers are holding up with extended use. Here’s how we analyze the mattress toppers:
- Comfort: Users give the mattress topper a rating for how comfortable it feels to lie on underneath their sheets.
- Mattress enhancement: We review in detail if and how the topper changes the feel of our tester’s mattress.
- Ease of use: Testers rate how easy it is to put the topper onto their beds.
- Temperature: Each reviewer notes whether or not they maintained a comfortable body temperature while sleeping on the topper.
- Stay-in-place capabilities: The toppers are given scores for whether or not they shift around on the beds during use.
- Sound: To ensure the toppers will be quiet and undetectable, each one is rated for whether it made noise during use.
- Overall satisfaction: Finally, testers tell us whether they liked sleeping on the mattress topper, whether they plan to continue using it and any other comments that could help provide more insight.
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Does A Mattress Topper Really Help
Yes, a mattress topper can really help you sleep better! As long as your mattress is not sinking or sagging , a topper can spruce it up and change its overall feel. You can layer on a mattress topper for an enhanced feel, whether you purchased an expensive model that needs an affordable upgrade or you find your bed is lacking in comfort or support. Mattress toppers also provide a boost to an older mattress if you’re finding you no longer love the feel but aren’t ready to buy an entirely new mattress.
Best Mattress Toppers Holiday Deals:
- Best luxury Mattress Topper : Airweave Top Mattress
A poll by the National Sleep Foundation found that a comfortable bedroom can greatly improve sleep quality. Thats good news, since failing to catch regular Zzzs can negatively impact everything from your productivity and your memory to your judgment and your waistline. Are you looking to upgrade your bedroom to create a more comfortable and hypoallergenic sleep environment? Choosing one of the best mattress toppers for back pain and hip pain is the perfect place to start . Keep reading to find answers to the most commonly asked questions about mattress toppers!
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Try Changing Up Your Sleeping Position
Changing your sleeping position is one way to try to get back pain relief.
If you are a back or stomach sleeper with a soft mattress and you dont have the budget for a new bed, you can try switching to a side sleeping position that will receive more support from your existing mattress. In general, experts recommend that stomach sleepers try to adjust to side or back sleeping because its easier to get appropriate support in those positions.
For people with acute pain, temporary changes to your sleeping position may help to reduce stress on already sore or achy parts of your back. For example, people with lumbar pain might try a period of side sleeping to avoid the excess bending of that area that can happen on your stomach or back.
While changing sleeping positions is worth a shot, its often not a long-term solution because the change can be hard to stick with. Some people just cant get comfortable in a different position or they may quickly revert back to their old sleeping position during the night. In these cases, other approaches are more likely to be beneficial over the medium- to long-term.
What About Replacing Your Mattress
If youre waking up with back pain, the simple fact is that it might be time to replace your mattress. As mattresses age and lose support, youre likely to wake up with stiffness or aches.
If your back pain is a recurring issue, a mattress for back pain can address symptoms and relieve pressure points. Some even provide comfort for specific conditions:
You can also look for expert recommendations, such as mattresses recommended by chiropractors.
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When Can A Mattress Topper Help Back Pain
There are rare cases where adding topping can help with support issues, but ultimately, it is up to you to decide.
You will need to find a topper that is very firm and dense, usually 5 lb + high-density latex foam. These toppers help in the beginning because you can create a bit more surface pressure, supporting your body and back. However, this effect is often temporary because eventually, this material also settles and softens, losing its supportiveness. Unfortunately, these super-dense toppers have high costs. In most cases, it makes more sense economically to purchase a standard latex mattress, given the short-term effectiveness of the topper in providing the support you need.
How To Buy The Best Mattress Topper For Back Pain
What type of mattress topper is best for back pain?
Theres no one-size-fits-all approach when it comes to finding the right mattress topper for back pain. Indeed, there are a number of different things that could be at the root of your back pain. We spoke to Gary Jones, clinic director at PHYSIO 206, and he told us that, when you lay flat on your back, pressure should be spread out evenly between key pressure points. These include the back of your head, between your shoulder blades, the back of your elbows, the base of your bottom and at your heels.
Crucially, a mattress topper will only really be helpful in cases when your mattress is too hard, as a topper wont ever add support. This makes a mattress topper best suited to those with lumbar lordosis, which describes a condition where an individual has a more pronounced curve in their lower back. As Jones explains in our best mattress for a bad back roundup, these people benefit from a softer mattress as a firm bed can exaggerate the curve. If, on the other hand, you have a flat back or swayback posture, youre better off looking for a new, firmer mattress.
So what if I need something firmer?
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How much should I spend?
Anything else I need to consider?
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How To Choose The Best Mattress Topper For Back Pain
It is of utmost importance to pay attention to the characteristics of the mattress topper such as thickness, firmness, size, material, your preferences, your weight and height and the like. Also consider what your sleeping position is and where your back pain occurs.
Only in this way can you buy the best mattress topper for back pain.
When To Contact A Doctor
When back pain routinely disturbs your sleep, its important to work with a healthcare professional who can help you determine the source of your pain and rule out any underlying health conditions.
Even if you suspect your back pain relates to a previous injury, youll still most likely want to check in with your doctor. They can order tests to make sure the injury is healing as it should.
It may be time to reach out if you:
- frequently wake up in pain during the night
- experience daytime fatigue, sleepiness, or discomfort
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Benefits Of Sleeping With A Mattress Topper
Sleeping with a mattress topper can have several health benefits.
A 2020 article found that a thin mattress topper of 30 millimeters in thickness can help reduce body pressure and temperature. It can also improve spinal alignment.
Furthermore, a found that high rebound mattress toppers can help reduce body temperature and improve deep sleep.
However, before purchasing a mattress topper, a person may wish to consider the pros and cons.
The Mattress Toppers Thickness
In order to get lower back support from your slumber, the thickness of mattress toppers is an important factor to consider. Typically, the thicker a mattress topper is the more support and pressure-relief youll feel from your rest. The thickness of a mattress topper is the determining factor of how firm that pad is and how much support it can offer the sleeper.
Mattress toppers for back pain relief should be neither too soft nor too firm, but more of a medium-firm feel. The key benefit of a medium-firm mattress topper is that it is a perfect combination of support and balance. This combination is extremely beneficial for pain relief from back and hip pain issues.
A mattress topper that has a thickness of more than 4 inches or less than 2 inches can be problematic, which is why you might want to consider a mattress topper with a thickness that lies between the range of 2- 4.
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What Causes Low Back Pain And Can A Mattress Topper Really Help
Low back pain can come from a number of different things, ranging from issues with posture and keeping good spine alignment, to the surface you’re sleeping on and your weight.
On of the biggest factors of low back pain is the lack of pressure relief on your spine. If you have bad posture, or incur back pain, that means there’s excess pressure being put your spine. This is only worsened if you struggle with weight issues on top of everything else. Finding a product that can make a difference can be difficult, and not every product can actually help.
Different people have different needs, and a product that might relieve back pain for one personal may worsen it for someone else. Make sure you go with the product or products that are the best option for you. Consider the materials that you like, the high quality and durability of them, your body shape, and all of the pros and cons of the product you choose to provide some relief. Essentially, depending on how these mattress toppers vary, you should be able to pick a suitable choice you’re sure will improve your sleep quality.
Other Things To Consider
While weve addressed mattress related morning back pain, causes and solutions, there are also other factors to consider when shopping for a mattress topper:
- How healthy are the foam materials?
- Does the topper include a protective cover?
- Is there a trial period and return option?
- What is the warranty?
Armed with a little knowledge you can certainly ease morning back pain from an uncooperative mattress without breaking the bank.
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Mattress Firmness / Topper Thickness
Do you know the level of firmness of your mattress? Is it medium-firm, firm or ultra/soft plush? Since your mattress topper will be going on top of your mattress, its important to know the firmness to know if the topper will be beneficial.
Also, keep in mind that a mattress topper is thick and can add a significant few inches to your mattress. You may also need to buy sheets to accommodate it. So remember to check the thickness of the topper. Even this could make a difference in how it makes you feel.
These are just some of the questions you should be trying to answer when purchasing your mattress topper. Consult with the manufacturer or mattress staff while shopping to ensure you are purchasing one that best meets your needs.
Best Mattress For Back Pain Video
Watch our video below to learn more about our labs top mattress picks for sleepers with back pain.
Below are the mattresses that weve awarded the highest ratings for sleepers with back pain, and each one has received an accolade showcasing its strongest points. Scroll down for detailed information about each mattress, including how and where to buy them. Weve also included a buyers guide further below that covers why people experience back pain in bed, which types of mattresses are best for back pain, and how to pick out the right mattress based on its materials and construction. If youre looking for more bedding solutions to help with your back pain, check out our list of Best Mattress Toppers for Back Pain.
Black Friday is a great time to buy a mattress, with many companies offering some of their biggest discounts of the year. Head to our complete list of Black Friday discounts to learn about the most up-to-date deals. You can also check out our list of Cyber Monday mattress and bedding sales to learn about deals happening after Black Friday ends.
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#consider Your Condition And Weight
If your current mattress is extra soft, you would want to choose a firmer topper in order to maintain a proper spinal alignment as well as the comfort.
If you go for a softer topper to match with a medium mattress, the comfort remains, but its not going to solve the problem, as the misaligned spine is still there.
Likewise, when your mattress is already solid, a thick and firm topper will make you feel like you are resting on rocks. The density and thickness of the topper should be based on the mattress itself.
Hip pain might give you a hard time deciding, too, as soft toppers are designed to be more favorable for side sleepers who want their hips and shoulders free from the soreness and not much helpful for spine alignment. Hence, you should avoid both too-soft and two-firm toppers, a medium one will do the trick, all in order to give your body enough support without giving up on the comfortable sensation.
Additionally, weight also plays an important role in choosing a topper. If you are on the heavy side, medium density isnt quite capable of easing the pain. To put it simply, the best topper must be able to handle the compression created by your body.
Best For Organic Materials: Birch Plush Organic Mattress Topper
- Material: organic cotton, wool, and natural latex
- Sizes: twin, twin xl, full, queen, king, and CA king
- Price: from $300
Featuring a blend of organic cotton, wool, and natural latex, this 3-in deep Birch Organic Mattress Topper also includes:
- deep body contouring
- a natural latex contour layer that cushions pressure points
- a breathable cotton cover that allows airflow
- an organic cotton cover to wick away moisture
- a wool layer to regulate temperature
- nontoxic and naturally fire retardant materials
The mattress topper has the Global Organic Textile Standard certification as the material is organic. It is also GREENGUARD Gold certified.
The company offers free shipping, a 100-night sleep trial, and a 10-year warranty.
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